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Upper Legs · Barbell
Barbell Snatch Deadlift Wide Grip
Barbell Snatch Deadlift Wide Grip is an advanced compound strength exercise that works the quads (upper legs), with the hamstrings and upper back assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Lower Back · Erector Spinae
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius, Rhomboids
How to do Barbell Snatch Deadlift Wide Grip
- Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Hold the barbell with an overhand grip (palms facing down), hands placed about 2 fists wider than shoulder-width apart. The barbell should be on the floor, close to your shins.
- Lift the barbell off the floor by extending your hips and knees simultaneously, keeping the barbell close to your body.
- Continue lifting until you are standing upright with the barbell at hip level.
- Lower the barbell back to the starting position with control, bending your hips and knees. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid rounding your shoulders to ensure proper form.
- Keep the barbell close to your body throughout the lift to maximize efficiency and control.
- Focus on smooth, controlled movements to maximize muscle engagement and prevent injury.
Barbell Snatch Deadlift Wide Grip alternatives
More quads exercises
Barbell Snatch Deadlift Wide Grip FAQ
What muscles does Barbell Snatch Deadlift Wide Grip work?
Barbell Snatch Deadlift Wide Grip mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Erector Spinae). The hamstrings and upper back work as secondary muscles.
What equipment do you need for Barbell Snatch Deadlift Wide Grip?
You need a barbell.
How many sets and reps of Barbell Snatch Deadlift Wide Grip should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Snatch Deadlift Wide Grip good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Snatch Deadlift Wide Grip burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Snatch Deadlift Wide Grip?
Other exercises for the quads include Kettlebell Sumo Deadlift, Kettlebell Sumo Deadlift With High Pull, Kettlebells Sumo Deadlift With High Pull and Dumbbell Bar Grip Sumo Squat.
For developers
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